COVID-19 has affected everyone negatively in several ways, whether through a loss of income, normality, or loved ones. In the midst of grief and loss, it can be difficult to be joyous. However, science has shown that self-reflecting and expressing gratitude can have positive mental and physical health benefits for you and can strengthen social bonds.

Unsure how to express gratitude to others? Take time to reflect on what has you stuck over the past week and try filling a note to yourself over any and all accomplishments, no matter how small.

Here are other ways to cultivate gratitude:

  1. Write & Send a thank-you note. You can easily improve and nurture a relationship with another person by expressing your appreciate of that person’s impact on your life.
  2. Thank someone mentally. Sometimes we do not have time to write, send, or deliver a thank you note. Even thinking about gratitude can help.
  3. Keep a gratitude Journal. Making a habit of writing down or sharing gratitude with others can help.
  4. Count your Blessings. It can help to pick a number (1-5) things that you are grateful for in a given day or week. Although many negative things can happen in life, we can also think and reflect on the positive.
  5. Pray. Those who are religious can use prayer to cultivate gratitude
  6. Mediate. This involves focusing on the present moment,  a certain word, or on what you’re thankful for.
  7. Spend time with others. Although this may be in a virtual format (make sure you are taking covid-19 precautions!), connecting with others can help recognize what you appreciate in life and evoke feelings of happiness and love.

Want to learn more about where gratitude comes from and the science behind it? Check out these links!